CrossFit Georgetown – CrossFit

CROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/

GIRLS NIGHT OUT THIS SATURDAY 3:00PM – 6:00PM BUY TOUR TICKETS HERE https://store.thevineyardatflorence.com/collections/events/products/winery-tour-with-chad-alexander?fbclid=IwAR2puiH9qVPEfkka8nbO0BREBsQx6E9eKvVtYDlXPotvwlCrIXTZO8RXQtQ

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Activation

Foam Roll: Quads, IT Band, Psoas, Hamstrings (box + ball)

Activation:

2×10

Banded Walks front to back

Banded Walks side to side

Warm-up

300M Row

—THEN—

2x

10 Barbell Good mornings (behind the neck)

10 Barbell Strict Press

10 Barbell Back Row

Deadlift

4×3 @75% 1RM

Warm up to it doing 3×3 increasing weight each round

Metcon (Weight)

Just move type of day; because we don’t know what the Open might bring…
1 min at each movement

x3

AKBS (53/35)

Airbike (hold 85-75/ 60-70RPM)

Seated DB Press (35/25)

Row (500-200M)

Weighted Step ups (35/25)

Weighted Sit ups (25/15)